As far as races go – there aren’t many long distance races in the summer due to the heat. However, there are still a lot of 5k’s and the 5k is doable by anyone! If you really want to get faster at 5k’s or set a PR in a summer or fall race, you need to be smart about training and mix in some track workouts. One of my favorites is the Ladder Workout (below). I would do this workout 1-2 times per week along with an easy run, hill run and short sprints. Just keep in mind that since the temps are hot – your all out speed is going to be much slower and that’s totally fine. Read this post about the heat index and tips for running in the heat and be sure to stay hydrated.